Tips For Not Over-Indulging This Festive Season

Healthy living is really about enjoying everything you love – in moderation!! The temptation to over-indulge in food and drink that you wouldn’t usually have is REAL and way more present towards the end of the year. Here are some top nutrition tips to get you through all the celebrations feeling satisfied and strong (without the overindulgence!)

  1. Make Smarter Choices When Eating Out. You can ask for the salad dressings on the side and use a simple olive oil and lemon to drizzle onto salad instead. Load your plate with as many vegetables/ salads as you can and ensure you accompany it with some lean chicken or meat.
  2. Be Careful With Canapes. Parties mean more catering and more canapes so be smart with selecting your finger food. Opt for grilled proteins rather than fried, and fresh or raw vegetables instead of rich sauces. Try to keep track of how much you have eaten as well, so you don’t overdo portion sizes.
  3. Eat A Protein Rich Snack Before You Go Out. Arriving at a party absolutely starving is just asking for a food baby. Anything and everything in sight will be eaten and your healthy choices fly out the window. Try and have a protein rich snack before any Christmas parties such as boiled eggs, hummus and raw veggies, Greek yogurt with nuts and seeds, or a sugar free protein ball!
  4. It Is Okay To Say No! If you are offered a less healthy option that you don’t feel comfortable with be confident and politely reject. You could even help your family and friends by cooking meals that prioritise health.
  5. Enjoy Your Holiday Treats In Moderation. Try not to deprive yourself, you’ll only be frustrated and more likely to overeat later. Instead, commit to one especially indulgence holiday item and savour it mindfully.

If you do end up going all out – move on and don’t let it ruin you holiday! Focus on the real reason for the season – it’s not food!

Easter Life Hacks – Don’t Gain Kgs This April

Oh yes! Oh yes! We can all feel it coming – that Easter public holiday run is within our reach! YAY for Good Friday and Easter Monday – BRING ON the long weekend hey? Can you believe that we are already celebrating Easter (I am aware that Woolworths and Coles have been stocking shelves with hot cross buns since Jan 1st but STILL!)?!  Extra days off work and holidays aside, Easter tends to illicit complete and utter panic in personal trainers and can be a complete undoing of all your good work to date of you’re not mindful of sugar/calorie intake.  In our experience, Easter can sometimes be a more devastating time than Christmas for falling off the bandwagon. At least with Christmas you are having lots of scrumptious meals – cold cut meats, exquisite salads, roasts, vegetable and general abundance of varying food groups…. Easter- not so much. To me, Easter screams hot cross buns, chocolate eggs, chocolate bunnies, more hot cross buns and definitely even more chocolate eggs!  High sugar, high fat combined with potential high alcohol intake = FULL SCALE EASTER CHUBBIES!!!

So what can you do to prevent a landslide of epic proportions? I have listed some tips below that help me “keep it semi real” across this time of the year, and also some food facts that you may or may not (or maybe CHOOSE not) to be aware of!

  1. Beware the bunny! The total number of grams in chocolate bunny can be quite disturbing. For example if you consume a medium-large size Cadbury Bunny, you have almost consumed the equivalent of a family block of chocolate.
  2. Even more so…. Beware the mini Egg – 4 mini solid chocolate eggs is equivalent to half a normal chocolate bar #devastation #whaddaymeanIscoffed20!!!!!!
  3. Hot Cross Buns – on average are about 200 calories – if you consume 6 of these in one day you have basically eaten your entire calorie intake.
  4. If you are drinking this Easter, pick one night out of the 4 day period, and enjoy it – keep it decent the other 3
  5. Do NOT overbuy chocolate for friends and family, the last thing you need is to be stuck with a stack of Easter gifts that you didn’t end up giving – you will inadvertently add them to your own stash. Trust me.
  6. Commit to 2 out of the 4 days to train – you will not only burn off some of the excess sugar, but you will also feel better about yourself.

Have a brilliant Easter, but remember it’s not an all access pass to go completely psycho on chocolate!

How to Set Realistic Goals

Goal setting – some people cringe at the thought, some jump up and down in excitement. Whether you love it or hate it, it’s paramount to you directing your training. No point training to run a marathon, if your goal is to bulk up. So the first step in setting any goal setting is deciding what you actually want. Whether it’s weight loss or muscle gain, most people will have a general sense of something they want to achieve. A good place to start is defining your terms – have a think about exactly what weight loss or muscle gain means to you.

What does losing weight or muscle gain look like? 

What would you need to do make these things happen? 

It is okay to be general at this stage. You might decide losing weight, for example, means fitting into your old clothes. Your general fitness goal might be to be active for at least 30 mins a day no matter what type of exercise. 

– Think about what you want to achieve.  You may have several goals at this stage, some long-term some short term. It’s a good idea to write them down.

–  Get specific. Before you can determine if a goal is realistic, you have to make that goal specific. This will provide greater clarity in terms of what you would actually have to do to achieve it. Specific goals are also more motivating and achievable than general ones. Your task at this stage is to take your general ideas and get as specific as you possibly can. 

– Do some research. Determining how challenging a goal is might require some research, if you aren’t already familiar with the process. The more you know about the process the better. Asking your PT will be the best way to go as they know what your limitations are with your injuries etc. They can guide you on your form and technique for exercises you may be required to do, your dietary requirements, what type of training will be the best suited for your goal etc.

– Determine the steps. To determine if a goal is realistic, you must know exactly how a goal would be achieved. In this step, you need to break your goal or goals into parts or steps. Breaking your goal down into sub goals will also help you make a plan for achieving it later on. It’s a good idea to write the steps down as you go. For example, imagine your goal is to get a six pack of abs. In general terms this goal breaks down into several steps. You’ll need to write up a program, then learn the exercises. You will have to learn proper technique of the exercises and if equipment is required you may need to book a PT session or attend the gym. You may have to have a strict diet plan to watch what you’re putting into your body. 

– Assess your commitment. Once you have an idea of what it will take to achieve your goal, you can determine whether you are committed enough follow through. You must be determined to put in the necessary time and effort to achieve your goals. Especially if your goal is difficult or a complicated one, you must be fully committed to it. You are less likely to achieve a goal that is only somewhat important to you. If you aren’t sure you are committed enough to follow through on your goal it probably isn’t realistic. This means you should either revise your goal or create a new one you are more committed to.

– Consider personal limitations. You’ve probably heard people say that if you put your mind to it, you can accomplish anything. In some cases, your personal limitations might make a goal unrealistic. So, you should consider whether the goals you’ve set are reasonable for you. Limitations could be physical so injuries and illnesses. In such cases, you may wish to reconsider one of your goals.  

–  Make a plan, set a timeline, get to work, track your progress! The steps in your plan should be defined specifically enough that it will be clear when you have achieved each one. Many people find having a specific timeline in their plan helps make their goal more achievable. It helps you track your progress and stay accountable. Once you’ve got a detailed plan, pick a date to begin and dive in! The only way to achieve your goal is to put in the necessary time and effort. Picking a date that’s at least a few days in the future can help your build anticipation and motivation as the date approaches. Once you get started, keep track of your progress. You can use a journal, an app, or a simple calendar. Tracking your progress helps keep you accountable to the deadlines you’ve set. It also helps you see the progress you’ve made as you move through the process. This can help you stay motivated to keep making progress.

So get excited and get motivated to set yourself some serious 2017 goals – decide what you want and go for it! Contact us today for help getting started

How Taking a Holiday Helped My Training

So I’ve just come back from my first overseas trip with two friends to Bali and it was a really well needed break. I was so excited to go and spend some time in some nice warm weather, getting massages, sightseeing and doing all the nice things you do on getaways. My body felt as though it really really needed this break, it’s the little things like being able to give not only your physical state a rest but also your mental state. With my training leading up to this holiday I felt that I hit quite a big plateau in my training where I was leaving the gym feeling like I hadn’t worked as hard as I could have. Not only did this have an impact on my body but I was then kicking myself about it and it was getting me quite down because I felt like I hadn’t accomplished a good training session. But in Bali things changed…

  1. I was able to completely relax. Sleep ins, slower exercise (walking along the beach and up stairs).
  2.  I was able to de-load. No weights, no sprints just swimming by the pool.
  3. Relax on nutrition. Not be so strict on my diet, try new foods and nourish my body.

But taking this past week off work + training and mainly focusing on the complete opposite of what I usually would (RELAXING) had a massive impact on me. During the last few days of the trip and coming back home my body felt like it was ready again to start training harder than ever! It was an amazing feeling walking back into the gym and lifting heavier than I was before I left. It just went to show the importance of rest and how it positively affects the mind AND body.

Bye Bye RIM, it’s been a blast!

I never thought that once I finished my personal training education that I’d be working for such a fantastic company as Results In Motion. I thought I’d be working in some commercial gym, doing only PT sessions and maybe a few groups as time went on. But I’m glad the potential to work for RIM came my way.

Working with RIM has pushed me to step outside of my comfort zones and embrace not only outdoor training and high rep ranges, but also the different types of work including group presentations, posing for photo shoots, working with kids and even writing the e-newsletter each week. I came into my role as such a newbie who needed multiple kicks in the pants to boost my confidence, and now I feel like I could take on just about any role.

Plus the range of clientele I’ve had. I’ve trained children as young as 10 and adults enjoying retirement life. I’ve had a blast training the Huntingtower Senior Swim Squad for 1.5 years, running the Huntingtower VCE classes and getting to know each and every one of them. There’s been countless bootcamps and corporate clients, so many people and has been great to get to know everyone over the years.

Then of course there’s the General Manager Erin and the rest of the staff I’ve worked with and gotten to know over the years. You couldn’t ask for a better boss in this industry than Erin, and as many who work for her will know that she’s always there as support, to boost your confidence, push you to challenge yourself and of course make sure each of her staff are well trained up to provide the best training RIM has to offer. All my coworkers, past and present, have been fantastic and bring so much different knowledge and style to their sessions so I know they’ll keep training you all hard once I’ve finished.


You’re probably reading all this and wondering why would I leave? Partly because I live quite far out from where we run the business and the hours of driving a day has taken it’s toll. But mostly I want to pursue another passion that I was looking into the same time as doing my PT course – working in animal welfare. So I’ll be studying a course in animal studies through the RSPCA and on my way to a new and exciting time in my life where I can help other more fluffy beings!

And finally, thank you to all my clients (pt and group), that I’ve had the pleasure of training during my time at RIM. You’ve all made me laugh, forget counting reps and shared some great stories. It was fantastic to be partly responsible for when you reached your goals, even though you did all the hard work. And mostly as my clients will know, I’ll miss having a giggle when you’re suffering through the exercises (or stretches!) and getting angry at me.

That’s it from me! Keep on working your butts off, and don’t worry I’ll keep training too!

Thanks team,
Michelle

3 Mistakes People Make When They’re Trying To Lose Weight

Suddenly it’s Monday again and you’ve found yourself on the weight loss / weight gain round-a-bout. You’re SURE when you weighed in on Friday just gone, you were 3kg lighter, how on earth have you managed to stack on all this fat across the weekend? If you were to have an honestly moment with yourself, it might not seem that surprising as you went from salad + tuna to a plentiful weekend of brunches, lunches, coffee n cake, champagne, beers in the sun….. yeah, it’s really not that surprising at all is it?!

Well you know what – what’s done is done and the best thing about a Monday is that you get to start fresh all over again. Put the weekend behind you and focus on the week ahead. 7 days of healthy, clean eating coupled with some hard training will be enough to shift the excess, as long as you don’t do anything crazy. This week’s blog is about what NOT to do – listed below are 3 classic mistakes that people make when they’re trying to lose weight – make sure you DON’T fall into the trap of 1, 2 or 3, as you will slow your progress and make your weight loss journey even harder.

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#1 – Quick Fix Detoxes and Juice Cleanses

Warning warning – these are a trap, they are crap and ultimately they will do you  more damage than good. Living off juice for a few days might make you feel slimmer, but it’s unsustainable and will leave you lacking in energy, hungry and wreak havoc with your metabolism. I’m not against juicing at all but substituting real meals for low-calorie liquid options is not the way forward. What happens at the end of the 5 days of juicing? You guessed it, you’ll most likely binge eat and find yourself back to where you started

#2 – Cutting food groups out excessively

Don’t cut your carbs, cut your diary, cut your meat, cut your anything! Removing food groups again, leaves you feeling lighter and leaner, but ultimately it’s not a sustainable way of eating. You can’t just drop 2/3 of your regular eating plan and expect to be able to keep that up – you’ll get bored, you’ll get hungry and again, like the juice cleanse, ultimately you’ll binge come the weekend. If you are planning on cutting out a food group for whatever reason, just make sure you research alternative options to get the essential vitamins, minerals and macros into your diet via another angle. The absolute worst is when people decide to suddenly become vegetarian and haven’t bothered to research plant-based proteins to replace meat. Know your stuff, know why you are doing it and be smart about it

#3 – Training like a possessed human without proper build up

Guess what, you can’t go from 1 session per week to 9 without a negative impact on your body. If you’re de-conditioned (outta shape, unfit, injured, overweight) it’s going to take some time for you to build up to training daily, or for the super fit, training more than once per day. One of the worst things you can do it jump in balls to the wall and get injured. Your recovery is as important as your training, and it’s better for you to put in 3 solid sessions, training PROPERLY, at 100% intensity and effort, than it its to put in 8 half arsed ones. Train hard, train properly and your results will come quicker.

We all know that losing weight and keeping it off is one of the toughest things out there. It comes on so easily and can prove a real nightmare to get off. There are no magic pills, diets, workouts that will do it for you. It’s all about consistency and effort – day in day out until you get to your goal. Avoid the above 3 mistakes (aka short cuts that you think you’re taking) and it will come off quicker – promise

Drop a couple of quick KGs before Spring Racing Carnival

Suddenly it’s upon us again! Frocks, horses, bubbles and FUN times! If you’re heading to any of the Spring Racing carnival events this year then no doubt you’re probably in a position where you need to drop some of Winter kgs quickly. As we emerge from the coldness and covered-upness that is Winter, it’s often a shock to the system to have to get out and about and frock up! Cue detoxing, training, tanning – suddenly you’re a poster girl for all things wellness 🙂

So let’s be honest, you officially have 12 days until the first major event – Derby Day, and good news is that if the Melbourne Cup is your goal, then you guys have a full 2 weeks. Trust me – you can make a massive impact your waistline in 2 weeks. BUT – the crucial point is – you have to spring into action now (like the “spring” pun?!). Now not all of us are in a position to whisk ourselves off to Bali for a 10 day detox/fitness retreat, so you’ve got to put the steps in at home. Here’s a check list that you can work through to drop some body fat, feel great and ensure that you’re looking your best at the races this year.

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  • Training Plan – Results Based. Ok so I’m going to list 2 training plans in this list, this first one, the Training Plan – Results Based, is your “get ready to work your ass off”, “it’s going hurt like hell”, “yes you will be sore:” training plan. This training plan needs to be a combination of the following 2 disciplines – HIIT training and WEIGHTS training. If you’re working with a Personal Trainer, or have access to a Boot Camp then you better be giving 100%, 100% of the time. Train like you WANT to change your body. If you’re not sure on the exact workout to do – touch base with us and we can guide you on specifics
  • Training Plan – Commitment. This is the second training plan and requires you to just go through the motions diligently on a daily basis. It’s not forever, I get it that it’s a massive ask + grind but the more you can commit here, the more chance you have of a quick kg drop. Commit to going for a run or a long power walk every night or first thing every morning (dependent on when your Results Based Training sesh is). Get out there and get the cardio happening. It will stop you snacking in the evening and will knock a few more calories off you
  • Nutrition – Removal of Crap – Normally I’m not a massive advocate of cutting stuff out of your diet as it’s not sustainable for manageable for long periods of time, quite often it leads to binging. HOWEVER – you have literally 12-14 days to make a difference so we’re going with the following:
    • NO sugar
    • NO alcohol
    • NO white foods (pasta, rice, crackers, potatoes)
    • LIMITED dairy
    • LIMITED carbs after lunch time
  • Nutrition – Addition of Health – It’s not all about cutting out, we need to make sure while we’re removing the crap, we increase the good! So these things are applicable  all year round, but if you want to increase your energy, top up your vitamins, flush out the junk then work to adding the following things in:
    • INCREASE water intake to 3L per day (additional 1-1.5L if you are training hard)
    • INCREASE veggies massively – try to eat raw, fresh and at least 2 meals per day
    • INCREASE lean meat/protein – you’ll need to fill up on something so focus on this instead of carbs
    • INCREASE fruit for energy – if you find cutting the starchy carbs is leaving you depleted, have some fresh fruit

If you get your diet right, massively increase your training and CONSISTENTLY do all the above for 12 days, you WILL notice a difference. Don’t believe me? Take a photo in your undies at the start of the 12 days, then take one at the end. If you can hand on heart say your didn’t stray from the plan of attack above, then you should PROUDLY notice a massive difference. May the force be with you people – let’s prep for one of the most fun times in Melbourne and look amazing when you’re suited and booted and frocked up. Have fun!

 

Meet Our New PT Nicci!

We welcome our new PT Nicci to the Results in Motion team! Don’t be at all convince by her sweet smiling face – Nicci is a complete HARDASS!! She will whip you into shape before you even realise what’s happening! Don’t believe me? Check out the size of her guns…. I’m serious!! Check out what makes Nicci tick in her RIM PT Biography questions – then get yourself down to a class to train with her, she’s based solely out of our Waverley site so please check timetable for sessions.

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Nicci Rossouw

Favourite quote: “Get up, get dressed and show up”

Your ideal training session: High intensity, lots of sweat!

Your most important rule in life: “This too shall pass”

Favourite body part to train:  Arms – just love toned arms!

First thing you think of when you wake up: without fail –  What’s for breakfast?

First thing you do when you wake up: Put my alarm off, then check whattsapp to see who is awake in South Africa.

Sporting background:  Running, cycling, competitve squash and now racquetball.

If you could be one fruit, one animal and one plant what would you be? Prickly pear, meerkat and “Nicoletta rosebush”

Most motivating client situation: Getting a text saying how sore they are and can’t wait for the next session.

Why should we train with you? Because you’ll have so much fun you won’t even know you are training.

If you could make a difference in a client’s life, what would it be?  Help them be the best version of themselves they can be!

What makes Results in Motion different to any other PT/Boot Camp business?  “Results in Motion” cares!

Want to burn FAT FAST? Use a BATTLE ROPE!

The battle rope, or battling rope as it’s also known, causes a myriad of emotional response in clients. Some LOVE smashing it around and letting off some steam, some would rather kick it to the curb and for others, it is literally known as “rope of death”. However you feel towards the rope, it’s undeniably a GREAT piece of equipment and AMAZING FOR BURNING FAT FAST!! If you’re not a runner, and can’t stand the thought of cardio, then make friends with the rope, as it is guaranteed to shred you of the unwanted body fat and quickly.

Aside from the obvious number one attraction listed above, here are some other reasons why you should incorporate the rope into your weekly workout:

  1. The workouts are fast and smash calories: Even just a solid 10 minutes doing intense exercises on the ropes can get you more exhausted and burning more calories than a 30 minute run. So if you are a bit strapped for time, the ropes are ideal for you. If you are to do the 30 minutes on just the rope – you would be looking at burning anything between 400 to a whopping 600 calories!!!
  2. They are easy to use: Battling ropes are extremely easy to use. Even kids can use them without putting themselves at risk of doing harm to their bodies. As it is a light resistance, the main focus is on belting out large repetitions. You don’t have to be someone that workouts every day to get how to use them – pick up the handles and smash it down!
  3. There are large variations on how to use them: Slams, star jumps, overhead carries, and crawls, you name it and chances are someone has found a way of incorporating the battle rope into it.

-Star Jumps: Simply hold the handles with a reverse grip and perform a routine star jump with your hands and legs moving laterally at the same time. You’ll feel a nice burn in the shoulders from this one.

-In out waves: Start with your arms wide holding the rope. Simply move your arms across until they lap over one another. Then pull your arms back out to the starting position. This one works your chest and core like you would not believe!

-Side slams: Stand with your shoulder facing the insertion point of the rope. Lift the rope and slam it back down. Make sure you keep your abs as tight as possible when performing the action. Don’t forget to switch sides, so that your obliques cop a beating on both!

  1. You can train with multiple people: No one really likes working out on their own. The battling ropes are ideal for working out with up to 3 other people. Do your rope work while the others are either resting or doing other exercises. For example someone does rope slams, while the other is doing burpees, and the other is doing a plank. There are hundreds of other simple workout combinations that you could use in place of those exercises though – so get creative or speak to your Personal Trainer about mixing it up!

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The battle rope is an ideal piece of equipment for anyone – especially those wanting to BURN FAT FAST. Stop mucking around with long slow distance cardio session and get that heart pumping with some rope slamming! If you really want to see the Battle Rope in action, come along to any of our Boot Camp sessions, especially the HIIT & GRIT ones – hardcore fat burn happening there!

Human of RIM – check us out in action!

What better way to celebrate and appreciate our AMAZING Results in Motion clients – we are excited to launch our “Humans of RIM” blog which features on our RIM Instagram. For those that aren’t completely socially savvy and all over the world of Insta – here is the first installment which you can read directly from our website.

So what’s “Humans of RIM” all about? Throughout the business we have clients achieving big things, having fun and generally being AWESOME humans – worthy of celebration and worthy of some attention. We know the voyeur in all of you loves to facestalk, check out and read about other people successes so we’re committing to presenting you a weekly column with excerpts into other’s journeys. Find out what makes them tick, hear about their health and fitness achievements (and in some cases disasters!) and have some fun 🙂

Our first HOR installment: 2 of our dedicated VCE #makeithappen CREW:

carlyna-and-ashi

Ashini “It’s been four years now since Carlyna and i became close. I have to admin, when I first met her I thought she was slightly rude. Every time I asked her for help with maths she refused to help me. But now I’d have to say that she has brought such a huge amount of positivity into my life. Every Thursday I look forward to smashing gym with her and I get super frustrated to smashing every time she bails on me because working out just isn’t the same without her”

Carlyna “She yells at me if I even think about skipping gym”